T Nation

Herc's Training Log


#1142

22/11/2017

OHP
95x5
135x3
155x1
180x2-recent PR, might have had a third on a good day.

DL
225x1
315x1
405x1

BW-115.5kg/254lbs

Solid 80%er, really short on time


#1143

23/11/2017

Squat
135x5
185x3
225x2
245x2x5-paused

Bench press
135x5
225x2
275x1

Spoto press
225x10x3

Deadlift
225x3
315x2
405x1
495x2-these were pretty solid, tech didn’t break down at all, let it forward before trying to pull the third and thought better of it. even used the steel plates and was fine.

RDL
405x6

Seated Row
stackx10x3

Hammer curl
55x10x2

BW-115.5kg/254lbs

Solid 80%er, things feeling good.


#1144

24/11/2017
OHP
95x5
115x10x5

Bench press
135x5
185x3
225x2
275x1
315x1-w commands
245x1x5 long pauses

Spoto press
185x10

BW-115kg/253lbs

Solid 80%er, things feeling ok.


#1145

27/11/2017

Squat
135x5
225x2
275x1
315x1-planned opener, felt decent.

Bench press
135x5
225x2
285x1-planned opener, felt decent.

Spoto press
225x10

Incline DB press
55x20x2

Seated Machine Row
stackx10x3

RDF
35x15x2

EZ curl
55x30x2

BW-115kg/253lbs

Solid 80%er, things feeling good.


#1146

28/11/2017

Deadlift
225x3
315x2
405x1
455x1-planned opener, felt pretty good.
455x1

RDL
315x10

BB row
315x5x2

OHP
95x5
135x5x3

Pressdown
90x20x2

DB curl
35x20x2

BW-116kg/255lbs

Solid 80%er, last actual training till comp saturday.
Planned attempts will be
315/340/365
285/315/340
455/505/560

We’ll see how she goes, just doing this meet so i have a starting point.


#1147

2/12/2017

Gym Meet @Empire Muscle

Squat
315/340/365

Bench
285/315/335

DL
455/505/560F-Nearly hit the knees, think the lack of Pause DL and Heavier RDLs are to blame for this. Noted.

Total-1205lbs @252BW Technically a meet PR since last time i did a 3 lift i went 408/275/507/1190 about the same BW


#1148

4/12/2017

Squat
135x3
170x5
200x5x2
240x5x5-bout the best looking squats i’ve ever done. tech is getting dialed in.

Bench press
135x5
170x5
205x4
235x3x2
250x3x5
235x4x4
205x5
185x5

Incline DB press
55x20x2

BB row
315x5x3

Pressdown
80x20x2

EZ curl
60x20x2

BW-118kg/260lbs-went a bit overboard on the weekend.

Solid 80%er, starting to eat clean and lift a bit more today. we’ll see where we land in ~6months


#1149

5/12/2017

OHP
95x5
135x3
155x1
175x1
155x3x3
135x5x5

Seated DB press
55x10x2

RDF
35x15x2

Tbar row
135x20x3

Shrug
495x10x3

Hammer curl
55x10x2

Yoke walk
415x100ft x5

BW-116kg/255lbs

Solid 80%er, things moving well.


#1150

6/12/2017

Paused Deadlift
225x3
315x3
365x3
375x3x4

Deadlift no pause
405x3x4
365x3
315x3

RDL
315x8x2

Standing cable row
stackx15x3

Leg curl
50x20x3

EZ curl
50x30x2

BW-116kg/255lbs

Solid 80%er, things moving a bit slow today, but got the work in.


#1151

7/12/2017

OHP
95x5
115x10x5-not bad

Seated DB press
55x10x2

RDF
35x15x2

T-bar row
135x20x3

Shrug
495x10x3

EZ curl
55x30x2

BW-116kg/255lbs

Solid 80%er, felt pretty good in spite of/because of spending the day cutting firewood beforehand.


#1152

9/12/2017

Squat
135x3
170x5
205x4
240x3
255x3x5

Bench press
135x3
170x7
185x6
205x5
220x4
235x3x2
255x2x2
235x3x2
220x4
205x6
185x8, 10

BB row
315x5x3

Pressdown
somex20x3

Hammer curl
60x10
40x20

BW-116kg/255lbs

Solid 80%er, things moving well, squat looking better, turned toes out slightly


#1153

11/12/2017

Squat
170x5
205x4
245x3
275x2x5
255x3x4
225x3
185x3

Bench press
170x5
200x4
235x3
270x2x5-fast and easy

Incline DB press
55x20x2

BB row
315x5x3

Pressdown
80x20x2

EZ curl
60x20x2

BW-117kg/258lbs

Solid 80%er, Squat and bench feeling good today.


#1154

12/12/2017

OHP
95x5
135x1
155x1
175x1
155x3x2
135x5x5

Seated DB press
55x15x2

CSR
90x12x3

RDF
35x15x2

Hammer curl
55x10
35x20

Cardio 15min.

BW-116kg/255lbs

Solid 80%er, things feeling decent


#1155

14/12/2017

OHP
95x5
115x10x5

Seated DB press
55x15x3

RDF
35x15x2

T-bar row
135x20x3

DB curl
35x15x2

Shrug
495x10x3

BW-117kg/258

Solid 80%er, things moving well, upper back a bit trashed.


#1156

15/12/2017

Bench press
165x6
205x5
235x4
255x3
275x2x2
285x2
255x3
235x4
205x5
185x5

BW-117kg/258lbs

Solid 80%er, things moving well.


#1157

18/12/2017

Squat
165x5
205x4
235x3
275x3x4
235x5x4
205x5
165x5

Bench press
165x5
205x4
235x3
275x3x5

BB row
315x5x3

Incline Db press
55x20x2

Pressdown
80x20x3

DB curl
35x10x3

|BW-117kg/258lbs

Solid 80%er, things moving well


#1158

20/12/2017

Deadlift Paused
225x3
315x2x2
365x3

Regular Deads
455x1x3
425x2x2
405x3
365x3
315x3

RDL
315x10x2

Standing cable row
stackx15x3

DB curl
35x10x2

Solid 80%er

21/12/2017

OHP
95x5
115x10x5

Seated DB press
55x15x2

RDF
35x15x2

Standing cable row
stackx15x3

DB curl
35x20x2

Shrug
495x10x3

BW-117kg/258lbs

Solid 80%er, things moving well past few days.


#1159

22/12/2017

Squat
170x5
205x4
235x3
275x2x4

Bench press
165x5
205x4
235x3
275x2x4
225x6x4
205x6
185x6

Standing cable row
stackx15x3 -overhand

DB curl
35x20x2

BW-117kg/258lbs

Solid 80%er, things moving well, getting better at gripping the floor on the squats.


#1160

25/12/2017

Squat
185x5
225x4
255x3
290x2x4
275x2x4
235x3x2
205x3
185x3

Bench press
185x5
205x4
235x3
255x3x4

Incline DB press
55x20x2

BB row
315x8x2

DB curl
35x20x2

BW-119kg/262lbs

Solid 80%er, Merry liftmas everyone. Squats were pretty great today.


#1161

27/12/2017

Deadlift
225x4
315x4
365x3x2
405x3x2
425x2x3

RDL
315x8x2

Bench press
185x5
205x4
235x3
275x3x2
285x2x3
255x4x4
235x4
205x4

Standing Cable row
stackx15x3

Pressdown
60x20x5

DB curl
35x20x2

BW-119kg/262lbs

Solid 80%er, no problems but not amazing day either.